If pecans conjure up thoughts of decadent treats prefer pie, cookies and also candies, review this short article to learn exactly how to add this heart-healthy, nutrient-dense seed to plenty of healthy dishes.

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Nutrition Notes

Pecans space a rich source of nutrients consisting of vitamins A and also E, folate, calcium, magnesium and also phosphorous.

They're likewise a an excellent source that fat - lock contain much more than 70 percent fat - an ext fat than any kind of other nut! yet don't let that steer friend away. No all fat are produced equal. Pecans save unsaturated fat, the form that's linked to heart health. In fact, researches have identified that eat pecans can assist lower blood cholesterol and reduce the risk of heart disease.

Pecans heart-healthy condition might also be as result of their high antioxidant content. Oxidative damage occurs when the production of harmful molecules called cost-free radicals overwhelms the body's integrated antioxidant defenses.

While pecans contain plenty of disease-fighting nutrients, lock also administer plenty of calories many thanks to your high fat content. Unless you want to get weight, instead of nuts for less healthy foods items like cookies, ice cream, candy, soft drinks, chips,and refined starchy foods.

A Canada Food guide serving that pecans is 1/4 cup or 28 grams. Right here is how pecans rate in regards to nutrition.

Nutritional information per 1/4 cup pecans (dry roasted):

Calories (kcal)

198

Protein (g)

2.7

Fat (g)

20

Saturated (g)

2

Monounsaturated (g)

12

Polyunsaturated (g)

6

Carbohydrate (g)

4

Fibre (g)

2.6

Vitamin E (mg)

Alpha tocopherol

Gamma tocopherol

0.36

6.6

Vitamin A (ug)

(from beta carotene)

23

Folate (ug)

4

Calcium (mg)

20

Magnesium (mg)

37

Phosphorous (mg)

82

Varieties

There space over 1000 ranges of pecans. While most varieties are just over one inch in length, there room some varieties that room much bigger or smaller, including; mammoth, large, medium and midget varieties.

Buying

Pecans are easily accessible year round in many forms - in the shell, the end of the shell, vacuum packed in jars, packed in cans, crushed and ground.

When purchase pecans in the shell look because that those the feel heavy for their size, don't have any type of cracks in the shell and don't rattle when shaken.

When purchase shelled pecans look because that an expiration day on the parcel to offer you one indication of how long you have the right to store them, odor them if girlfriend can and also don't purchase pecans that smell rancid. (Their high fat content makes shelled pecans susceptible to walking rancid.)

Storing

Since shelled pecans are more likely to go rancid and also are an ext prone to absorb odours than unshelled pecans they're best stored in the refrigerator in a sealed container.

Pecans freeze exceptionally well too; storing them in the freezer will improve their shelf life. Pecans out of the shell will keep for 9 month in the fridge and up to 2 years in the freezer. Left in your shell, pecans will remain fresh for long periods the time and maintain their taste. Store unshelled pecans in a cool, dry location - they'll last for 6 come 12 months, or if maintained in the fridge, even longer.

Preparing

Shelled pecans can be used right the end of the package. Pecans in the shell need to be carefully damaged open with a nut cracker. Depending upon how you desire to eat pecans, they can be enjoyed whole, chopped or ground.

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Eating

There is no shortage of ways to add pecans to her diet, shot some of the following ideas:Healthy ways to Enjoy

Add protein boost to a eco-friendly salad by adding a grasp of toasted pecans.To toast pecans, preheat the stove to 375F, species the nuts in a single layer on a baking sheet, location in the oven and bake for 7 to 10 minutes, or till lightly brown and also fragrant.Toss a grasp of pecans into an Asian-style stir-fry.Add toasted pecans halves to a totality grain pasta tossed in extra virgin olive oil.Grind pecans and also keep castle in the refrigerator to use in breading because that fresh fish, toppings because that muffins and also quick breads, and also toppings because that breakfast cereal and also soups.Dip pecans and also fresh fruit in a (dark!) chocolate fondue for a decadent, however healthy, treat.Keep a tiny container of pecans in your desk drawer at the office therefore you can enjoy a little handful together a mid-afternoon snack.Add crushed or chopped pecan to your favourite yogurt.Substitute pecans because that pine nuts in your next pesto recipe.

Did friend know?

Pecans are one of the few nuts aboriginal to phibìc America.The United states produces around 80 percent of the world's chop of pecans, many of which space grown in Georgia, Oklahoma and also Texas.Just in case you to be wondering, the national Pecan Shellers Association approximates it would take 11,624 pecans stack end-to-end to with the top of the realm State structure in new York City - or 10 billion to reach the moon!The word "pecan" source from the indigenous American Algonquin tribe - meaning a nut that needs a rock to crack

More Information

National Pecan Shellers Association

Wikipedia


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